The Last Chance For Summer Abs Workout
Summer is coming. Nevertheless, its will be hot. For that reason, your dream of having abs this summer isn’t dead. In fact, if you take the next few weeks seriously, you can still get lean enough to say you were ripped before the sun goes down on the summer of ’18.
Here’s your plan of action.
Summer Abs Training
When people want to see their muscles pop, they tend to make the mistake of doing more isolation exercises—curls, crunches, pec flyes, etc.
They reason that by isolating these muscles, they’ll grow more and show better.
The problem is, isolation exercises don’t demand much of your body.
They don’t burn enough calories to get you leaner—and when you’re lean, every muscle shows better.
So, when you want to lose fat, you should train the same way as when you want to get bigger—with compound lifts that work as much muscle as possible.
Three to five sets of 4–10 reps is a good range to work in.
Once you’ve done those exercises, you can follow them up with what’s called “accessory” lifts—exercises that build the muscles that are needed to make you strong on the main lifts and balance out your physique.
To maximize caloric output, you can spend more time on your accessory work, and perform it in a number of ways.
Realize that lifting burns calories just like cardio does, and for most us, it’s a heck of a lot more fun to do.
Here are some options:
1. Do a “finisher.”
A finisher is an exercise you use to close out your workout and empty your tank. It’s done in short, intense intervals that jack up your metabolic rate. For example at TRX Training Sydney, at TRX Circuit Class we finish with H.I.S.S ...find out WTF H.I.S.S is here.
Finishers include sprints with a weighted sled, jumping rope, or TRX 40/40 Challange for time. Make up your own finishers, but limit them to 5-10 minutes at the end of your strength training.
2. Turn up the volume.
Gradually adding a few extra sets, reps, or exercises to your accessory work over time can boost its muscle-building effect and help you burn more calories.
For example, if you’re doing three sets of Double Kettlebell Thrusters in your first week on this program, go up to two sets in the second week. On a different exercise, if you were doing sets of 10, go for sets of 12. If you start out doing one exercise for your back, do two of them.
3. Try a Tabata.
The Tabata protocol is simply this: work hard for 20 seconds and rest 10. Continue for four minutes. Try it with TRX Burpees.
Summer Abs Cardio
While traditional cardio will go a long way toward burning calories, it can be boring. Worse yet, your body adapts to it quickly, making it harder to lose more fat.
For that reason, you should focus more on high-intensity cardio. Examples include battle ropes and kettlebell swings—many of the same exercises you might use for finishers. Limit your high-intensity cardio to 20 minutes, and try to do it after a weight workout or on a separate day entirely. Two or three days per week is enough.
The following is a metabolic conditioning workout (“metcon”) that won’t infringe on your ability to recovery from weight workouts.
Do as many rounds as possible in 7 minutes. For the Pull Ups, choose a weight that allows you about 12 reps.
Rest 3 min.
Do as many rounds as possible in 7 minutes. For Side kick troughs, once you get the movement right, add speed and tempo.
Not only will this metcon burn a lot of calories and raise your metabolism for days afterward, it will also provide a significant number of reps in terms of pushing, pulling and core work. The extra volume will pump up your chest, back, shoulders, and abs (the “trophy” muscles), enhancing your physique as you lean out.
Another cardio option is to run sprints, preferably up a hill, which is safer than running on flat ground. Try the following sprint protocol for three weeks.
Week 1: Run 15 seconds; rest 45 seconds
Week 2: Run 20 seconds; rest 60 seconds
Week 3: Run 30 seconds; rest 90 seconds
Keep each workout to 20 minutes or less. Do no more than two sprint sessions per week, preferably on the same day you train lower body.
Summer Abs Recovery
Rest and recuperation may be the most overlooked component of any program, but it is especially important when trying to lose fat.
Sleep maximizes growth hormone and testosterone, both of which allow for greater work output in the gym, faster recovery, and subsequently improve your ability to lose fat.
Start going to bed at the same time every night and waking at the same time to get your body into a rhythm.
Aim for at least seven hours. Make your bedroom as dark as possible, and avoid electronics for at least an hour before bedtime.
Putting It All Together for Summer Abs
Here’s a summary of what you need to do to see your abs before the start of summer:
– Train hard with tough exercises. Mostly compound lifts and heavy weights.
– Do some metabolic conditioning. Finishers, Tabatas, and sprint work should be staples in your workouts.
– Set up macros that work for you and stick to them, eating the healthiest, most natural foods possible. You can cheat at one meal per week.
– Sleep enough to recover from all of your activities. #TeamNoSleep is #TeamNoAbs!
– Mentally prepare yourself for temptation and other challenges that you will encounter.
Follow each of these points, and you’ll ensure that your summer memories include you with six-pack abs.
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